Zoe Bingley-Pullin: Eat your way to better skin. The best foods for glowing skin.

If you think radiant skin is just for the under 25’s, think again. You can have a healthy glow at any age and I’m about to show you how.

What is skin for + what could go wrong?

Firstly, did you know that your skin is the largest organ in your body? It has many roles, including temperature regulation, providing immunity and a physical barrier to dangerous microbes, acting as an exit point to rid us of toxins and synthesising vitamin D.

There are as many as 3,000 different skin disorders that have been diagnosed in humans so there is plenty that can go wrong with your skin! Aside from medical disorders, the other key concern for most women is ageing. Our skin shows the effects of age in the form of wrinkles, age spots and uneven texture, which is natural and normal though generally not very welcome! Ageing can be accelerated by over exposure to the sun, chemicals and poor nutrition.

The good news is that optimising your nutrition will help minimise the signs of ageing and will likely assist with healing any niggly skin conditions you suffer from too. That’s because the skin acts as a mirror to what is going on inside of us. When we eat well, sleep well, lower our stress and feel happy, we improve our overall health. In turn, our skin gets a natural boost of wellness that can truly add glow and shave years off your appearance.

Nourish your way to good skin, from the inside out – vital nutrients

We are continuously shedding old skin cells and replacing them with new ones. This process requires a constant supply of key nutrients to support the rapid growth of fresh skin cells, which can be obtained by eating a balanced, healthy diet.

ACE Antioxidants – that’s Vitamins A, C and E which offer a protective effect for the skin. They really are the powerbrokers of a radiant complexion, working on minimising wrinkles and maximising skin thickness, hydration, blood flow, plus improving overall skin texture. Beta Carotene - a form of Vitamin A that prevents skin damage and dryness. Consumed in high quantities, it will give the skin a healthy warm colour. Vitamin C - is essential for the creation of collagen, a structural protein that keeps skin strong. Studies show a high Vitamin C intake can reduce age related wrinkles. Vitamin E – mops up free radicals that can cause damage and ageing.

Healthy fats – such as Omega 3’s maintain skin elasticity and plumpness. Also known to fight inflammation which can cause redness and acne.

Zinc – is vital for in the production of new skin cells, fighting inflammation and promoting wound healing.

Selenium - is a lesser known yet powerful antioxidant that works synergistically with other antioxidants. Studies show that a diet high in selenium is protective against skin cancer, sun damage and age spots.

Fibre – alleviates bloating, decreases inflammation, improves circulation, helps nutrient absorption and pushes waste out of your body via your digestive tract. All of these actions are going to improve the appearance of your skin.

10 best foods for glowing skin

1. Sweet potatoes – plus other yellow and orange fruits and vegetables like carrots and apricots – beta carotene.
2. Tomatoes – contain all major carotenoids as well as an impressive amount of Vitamin C. Carotenoids are the overarching compound group that includes beta carotene. The carotenoids that are found in tomatoes include lycopene, lutein and beta carotene.
3. Broccoli – for zinc, Vitamins A and C, also sulforaphane which is a plant compound found to be protective for skin and lutein which acts similarly to beta carotene. Broccoli also contains Vitamin K which is great for healing bruises and may help with dark circles under the eyes.
4. Leafy greens, capsicum – rich in Vitamin C.
5. Berries, red grapes, pomegranates – high in antioxidants called polyphenols mainly from the red colour, which can help blood flow and repair skin damage. Most berries are also bursting with Vitamin C content.
6. Beans, peas and lentils – rich in zinc and also high in fibre.
7. Salmon, mackerel and other fatty fish – high sources of omega 3’s, Vitamin E and zinc.
8. Avocado – great source of healthy fats, Vitamin E and C.
9. Nuts & seeds – healthy fats and zinc, as well as being a source of antioxidants. Walnuts, almonds, flaxseed or chia are great choices. Just four Brazil nuts will meet your entire daily selenium requirement.
10. Dark chocolate – over 70% cocoa is high in antioxidants called flavanols. Look for a low sugar option.

Lastly don’t forget to drink plenty of water. Water will moisturise from the inside and is far more effective than slapping on expensive creams to combat dryness. You can also include fruits and vegetables that have high water content – such as cucumbers, spinach, broccoli, oranges, watermelon, and raspberries - as their mineral content helps increase the rate of hydration.

Foods to avoid

These are the foods that are associated with skin damage, redness, or the development of wrinkles and age spots. Steer clear if you want to preserve a more youthful and even skin tone.

• Processed foods – promotes skin ageing and speeds up development of wrinkles.
• Refined sugars and high GI carbohydrates – such as soft drinks, biscuits and cakes lead to the production of insulin which can damage collagen and speed up skin ageing.
• Unhealthy fats – such as deep fried foods and processed foods.
• Alcohol – causes dilation of the blood vessels so can create a flushed, red look in the face.
• Spicy foods – hot spices like chilli may cause skin redness in some individuals.
• Dairy – can be problematic for some people, as it can trigger irritation and acne. See a health practitioner if concerned.

If you’re struggling with making the right changes to your diet or you’re time poor, Dietlicious can help. Their home-delivered meals and meal plans tick my nutritional boxes for fresh ingredients, plenty of variety and balanced macronutrients. Plus their food is made from scratch, is not processed and contains no additives or preservatives.

Start eating well today and you’ll be sure to hear positive comments about your healthy appearance and glowing skin within a matter of weeks. New skin takes six weeks to surface, so stick with it!